Moroccan Marinated Olives

Marinated black olives are perfect healthy raw treat for any givin moment. I love having these marinated olives with a bowl of fresh wild baby rocket leaves or any mixed baby leaves and a glass of water.

Serves about 2 people

You Need

• 1 cup of black olives
  
• 3 cloves garlic, peeled and chopped finely
  
• ½ cup olive oil
  
• 1 lemon, quartered
  
• 6 leaves oregano
  
• 6 whole pepper corns
  
• 2 Tbsp fresh thyme

Method

Toss all the ingredients together in a bowl and refrigerate for about 4 hours or longer, the longer the better.

Case Study

A delicious Mediternian raw appetizer with marinated black olives, herbs and fresh spices.

• Black olives are ripe olive fruits.  They are mostly available as marinated or pickled olives, and are generally salted.
  
• Olive oil is pressed from the olive fruits and is a very good source of monounsaturated fatty acid.  Cold pressed extra virgin olive oil is the best.
  
• Garlic, oregano, whole pepper and thyme add delicate aroma and flavor to the dishes and are good sources of flavonoids and essential oils, all of which when consumed regularly have beneficial health effects.

Health Benefits

1. This is low in calories, carbohydrates and proteins, but the majority of the calories come from the fats.
   
2. Very good source of vitamin A, a natural antioxidant that reduces acne, and promotes healthy, smooth and radiant skin.
   
3. Good source of vitamin C, a natural water soluble antioxidant.  It enhances the body’s immune system, increases the elasticity of skin and blood vessels, and prevents bruising of the skin.
   
4. Good source of vitamin E, a natural antioxidant that scavenges the free radicals that oxidize fats, preserve the integrity of cell membranes, and protect our body against free radical damage.
   
5. Excellent source of vitamin K.  It promotes the mineralization of bones and thus strengthens bones.
   
6. Good source folic acid.  It is essential in the synthesis of hemoglobin in the blood.  Folic acid also prevents the accumulation of an intermediary metabolite called homocysteine in the blood.  Elevated levels of homocysteine in the blood are associated with heart attack, stroke and peripheral vascular disease.  
   
7. Good source of copper and manganese.  They function as cofactors in various metabolic reactions and enhance the activity of enzymes involved in detoxification process. 
   
8. Good source of dietary fiber.  Aside from promoting healthy bowel function, it can also reduce the absorption of cholesterol, and regulate the blood glucose and cholesterol levels.
   

Nutritional Information

Each serving of this delicious soup provides the following nutrients:

Calories: 19% (380 Cal); Total Fats: 59%; Saturated Fats: 28%; Carbohydrates: 4%; Proteins: 5%; Fiber: 33%; Copper: 15%; Manganese: 25%; Vitamin A: 47%; Vitamin C: 23%; Vitamin E: 30%; Vitamin K: 323%; Vitamin B6: %; Folic acid: 47%.

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